What to Eat Before Workout

Whether you’re an experienced athlete or just starting out on your fitness journey, proper nutrition is essential to achieving your fitness goals. While it’s important to maintain a healthy and balanced diet throughout the day, the foods you eat before a workout can have a big impact on your performance and results.

So, what should you eat before workouts? The best pre-workout nutrition depends on your individual needs and the type of exercise you’ll be doing. In this article, we’ll discuss the top pre-workout foods to help you fuel your body and get the most out of your workout.

Why you should eat before a workout?

Eating before a workout is important because it provides your body with the necessary energy and nutrients to perform at your best during exercise. Without proper nutrition, your body may not have the energy to complete a workout, or you may not be able to perform at your optimal level.

In addition to providing energy, pre-workout nutrition can also help to prevent muscle breakdown, promote muscle growth and repair, and reduce inflammation. Eating the right combination of carbohydrates, protein, and healthy fats can also help to delay fatigue and improve endurance during your workout.

Overall, eating before a workout is an important part of your fitness routine that can help you achieve your goals and improve your performance.

What to Eat Before Workout

How long to wait after eating?

The amount of time you should wait after eating before starting your workout can depend on the size and type of meal you have consumed. As a general guideline, it is recommended to wait about 30 minutes to 1 hour after eating a small meal or snack, and 2-3 hours after consuming a larger meal, before beginning your workout.

This is because when you eat, blood flow is directed toward your digestive system to help with the digestion process. If you start exercising immediately after eating, your body may not be able to efficiently redirect blood flow to your muscles, which can result in cramping, bloating, and discomfort during your workout.

It’s also important to listen to your body and adjust your timing as needed. If you find that you experience discomfort or digestive issues when working out after eating, you may need to wait a bit longer before starting your exercise routine. Similarly, if you feel hungry during your workout, it may be helpful to consume a small snack or drink to provide your body with the necessary energy.

When planning your pre-workout meal or snack, it’s important to choose foods that will provide your body with the energy and nutrients it needs to perform at its best. Here are some options for what to eat before a workout:

  • Complex carbohydrates: Foods such as whole grains, fruits, and vegetables provide your body with the necessary carbohydrates to fuel your workout. These foods are also high in fiber, which can help you feel full and satisfied throughout your workout.
  • Lean protein: Foods such as chicken, fish, tofu, and eggs can help to support muscle growth and repair, as well as prevent muscle breakdown during your workout.
  • Healthy fats: Foods such as nuts, seeds, avocado, and olive oil can provide your body with sustained energy and help you feel full throughout your workout.
  • Staying hydrated before, during, and after your workout is crucial for optimal performance. Be sure to drink plenty of water before your workout to help your body function at its best.

Some pre-workout meal or snack options include:

  • Whole-grain toast with avocado and egg
  • Greek yogurt with fruit and nuts
  • Oatmeal with berries and almond butter
  • Brown rice and roasted vegetables with grilled chicken or tofu
  • Smoothie with banana, berries, spinach, and protein powder

Remember to choose foods that work well for your body and your personal preferences, and to give yourself enough time to digest your pre-workout meal or snack before starting your exercise routine.

Foods to Avoid

Just as it’s important to choose the right foods to eat before a workout, it’s also important to avoid certain foods that can potentially interfere with your performance or make you feel uncomfortable during your workout. Here are some foods to avoid before a workout:

  • High-fat foods: Foods that are high in fat, such as fried foods or high-fat meats, can take longer to digest and may leave you feeling sluggish and uncomfortable during your workout.
  • Spicy foods: Spicy foods can lead to heartburn or indigestion, which can be uncomfortable during a workout.
  • Sugary foods: While a small amount of sugar can provide a quick energy boost, consuming too much sugar before a workout can lead to a crash in energy and a drop in blood sugar levels.
  • Carbonated drinks: Carbonated drinks can cause bloating or discomfort during a workout.
  • Large meals: Eating a large meal too close to a workout can result in indigestion, cramping, or nausea. It’s best to eat a small meal or snack about 30 minutes to an hour before your workout.

By avoiding these foods before your workout, you can help ensure that your body is properly fueled and ready to perform at its best.


What you eat before a workout play a crucial role in your overall performance and results. By focusing on consuming complex carbohydrates, lean protein, healthy fats, and staying hydrated, you can fuel your body and optimize your workout routine.

Remember to eat at least 2-3 hours before your workout and avoid foods that are high in sugar, fat, and fiber. With the right pre-workout nutrition, you can improve your energy levels, prevent muscle damage, and promote muscle recovery. By incorporating these tips into your fitness routine, you can achieve your fitness goals and become the best version of yourself.